Tag: 30wod2

Just like I said last time, the cardio aspect of my workouts is currently dominating what I do. There is a lot of HIIT but also more actual running than I have done in a very long time. Not that I like it, in fact I hate it but I am finding it’s giving me a feeling of elasticity and mobility that I haven’t felt in a while. It is still a challenge, lumbering around at my weight is never easy but as the weight falls slowly I am starting to notice small differences in my physique. So now of course it’s time to put the hammer down since a little is good, a lot must be better!

I am a bit disorganized with the WODs, that is the nature of doing these workouts, and although it seems an easy thing to do, just do the posted workout every day, it’s not that simple. The problem lies in my desire to keep up with my basic strength workouts at the same time. Also, there are several things that are posted as workouts that I am just not willing or able to do. But here’s the thing. For the next 8 days (what is remaining of the 30WOD2) I will do what is on the site, no exceptions. I may modify a little but I won’t sub it out. The truth is that in the last 22 days of the 30WOD2 I have actually only managed 12 workouts with a couple of bench days and 6 pure cardio runs. I guess it is just the timing, but for some reason just obeying the posted workout doesn’t work 100% for me.

I have a few days in the bank from workouts I didn’t do so here is a plan for the next few days (this is going to hurt). And there are handstand pushups too!!!

TREVOR (AMRAP – Reps)
20 Min AMRAP
Power Cleans @ 135#/95#
Perform as many UB power cleans as possible. When you break complete a 400m run.
Repeat for 20 min. Score total power cleans

Metcon (Time)
For Time
300 DU
100 Push Press @ 95#/65#

Metcon (Time)
21-15-9
Deadlifts @ 225#/155#
Box Jumps @ 24″/20″

Metcon (Time)
For Time
1 mile run
50 Overhead Squats @ 135#/95#
200 Sit-ups
150 DU
50 Sumo Deadlift Highpulls @ 135#/95#
100 Box Jump Overs @ 24″/20″
40 min time cap

Metcon (Time)
5 RFT
400m run
16 C2B Pull-ups
9 Strict HSPU
25 min time cap

It’s day 5 of 30WOD, which with the additional work I have been doing is actually day 7. So far here is a breakdown of what has happened…

Monday, 05/04/2015 30WODD1 – 5R 5PClean 10BoxJ 5OHP 10KBSwing
Tuesday, 05/05/2015 30WODD2 – 6 min plank and 5 min each of skips pushups stepups and situps
Wednesday, 05/06/2015 30WOD2D3 – OHS 2-2-2-2-2 4R of 400m run & 12 strict chinups
Thursday, 05/07/2015 Coaching – 80 free dips and 80 drop set curls
Friday, 05/08/2015 41 30WOD2D4 3R 50DU 20 boxj and 15 t2b
Saturday, 05/09/2015 Bench Heavy day to 365lbs – 190 reps
Sunday, 05/10/2015 30WOD2D5 5R 20 Wallball and 15 hang cleans

Conspicuous by it’s absence is any handstand practice or work of any kind. I have (mostly in vain so far) been trying to get my weight to come down and although I seem to be gaining vascularity and losing some body fat my weight is not moving much. I am currently around 252 which is only 8lbs down from my announced start of cut. I seem to have slipped out of cutting mode which is OK since now I am back into HIIT it should serve the same purpose. I am settling into the 30WOD thing OK, my abs are no longer sore from their rude awakening last week and I am noticing that my heart is responding a little better already which just means I am not still gasping when I get upstairs from working out.

However, I am not so far in that I feel any more mobile. I am going to have to start some mobility work again I think since I have lost a degree of flexibility since the last heavy round I did at the end of last year. Most noticeably my hamstrings are tight, my hips are tight and my general feeling is not one of mobility and agility but rather of brute strength and stability. I like both, but when I feel mobile I feel young and strong not just strong.

This week I commit to trying some handstands, against a wall, in private… Cartwheels are next!!

So, being a fan of jumping in the deep end I started 30WOD2 today. Here is the first instalment followed by day 2. Feels come after.

Day 1

Metcon (Time)
5 RFT
5 Power Cleans @ 165#/115#
10 Box Jumps @ 30″/24″
5 S2O @ 165#/115#
10 KB Swings @ 32kg/24kg

30 min time cap
use the same barbell for both bar lifts

Day 2

6 min AMRAP
plank hold on elbows
every time you break you must rest for 30 sec
score total time in plank

Metcon (AMRAP – Reps)
For Reps
5 min cal row
5 min Push-ups
5 min Step-ups @ 24″/20″
5 min Sit-ups

score total reps

So I am not scoring my reps but I have to say I thought I would be able to do a 6 minute plank in 2 parts. I was woefully incorrect. I think it took me 5 parts to get the whole thing done, the last stint was about 30 seconds I think. It’s day 3 right now, I have not looked at the workout but the big question is how do I feel?

I am pretty sore, yesterday was a lot of abs and I am core sore which I hate. I skipped the rowing and did rope jumps instead so my shins hurt too. These have actually been 2 very easy workouts so far, I think it’s a blessing that I started now since I can’t imagine having to do a Fran or a Cindy right now. My legs hurt from the box jumps and steps too which makes no sense since I have been squatting… Ugh there is no rhyme or reason to DOMS I guess. My legs are twitchy too. I had a hard time falling asleep last night because they were twitching. I have enough water, I think my electrolytes are a bit low.